Bikram Yoga Poses

Yogi Bikram Choudhury developed Bikram Yoga poses in 1974. His philosophy was to marry movement, breath, and extreme heat to purge the body of toxins, cleanse the mind, and bring the being closer to the spirit.

Sequence of Poses

Here are the 26 Bikram Yoga poses in practice order. The session is divided into to segments, standing and sitting, and each session begins with pranayama, which prepares the body for exercise by pushing stale air out of the lungs and filling them with fresh breath

Ardha-Kurmasana - A relaxation pose that increases stimulates circulation to lungs and brain

Ustrasana - Relieves back pain and expands the chest, throat, and thyroid

Sasangasana - Greatly expands the spine

Janushirasana - Balances blood sugar levels and improves digestion

Paschimotthanasana - Stretches the back and arms and lower spine

Ardha-Matsyendrasana - Full twist of the spine

Kapalbhati in Vajrasana - A breathing pose that purges toxins and increases circulation

Dallas Bikram Yoga's website features a very helpful posture guideline with detailed explanations and pictures for each Bikram Yoga pose in the sequence.

Additional Resources

Bikram Yoga multimedia tools aren't common. The authorized version is simply Bikram's Beginning Yoga. This is a CD, not a DVD, narrated by Choudhury. It features the complete 90-minute routine of the standing and sitting series. This 2-disc CD set also comes with an instructional book that includes Choudhury's philosophy.

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